anaerobic training

methodology of strength and conditioning

Anaerobic Training

High-intensity, intermittent bouts of exercise such as
weight training; plyometric drills; and speed, agility, and interval
training.

Neural Adaptations

Changes in the nervous system that enhance strength and power through improved motor unit recruitment, firing rate, and synchronization.

Motor Unit Recruitment

The process of activating more motor units to produce greater force during muscular contraction.

Rate of Firing (Frequency)

The speed at which motor neurons send impulses to muscle fibers, increasing contraction strength.

Synchronization of Firing

The coordination of motor units to fire simultaneously, producing greater overall force.

Neural Potentiation (Postactivation Potentiation)

Enhanced reflex response and faster force production following a conditioning contraction.

Electromyography (EMG)

A measure of electrical activity in muscles that reflects neural activation during exercise.

Bilateral Deficit

The reduced force produced when both limbs contract together compared to the sum of each contracting alone—common in untrained individuals.

Muscular Adaptations

Structural and biochemical changes in muscle that increase strength, power, and endurance through growth and efficiency improvements.

Hypertrophy

Enlargement of muscle fibers due to increased cross

Hyperplasia

Increase in the number of muscle fibers via longitudinal splitting.

Type I Muscle Fibers

Slow-twitch fibers designed for endurance and sustained contractions; smaller growth with anaerobic training.

Type II Muscle Fibers

Fast-twitch fibers designed for strength and power; show greater hypertrophy with anaerobic training.

Fiber Type Continuum

The gradual transition of fiber types with training: I → Ic → IIc → IIac → IIa → IIax → IIx.

Cross Sectional Area

The size of a muscle fiber; increased area means greater force production potential.

Bone Modeling

The process of bone adaptation in response to mechanical loading, increasing bone strength and thickness.

Osteoblasts

Cells that build bone by laying down new collagen fibers at sites of strain.

Osteocytes

Mature bone cells that become embedded in the bone matrix after mineralization.

Bone Mineral Density (BMD)

The amount of mineral in a given area of bone; increases with consistent resistance training.

Threshold Stimulus (Bone Formation)

The minimum mechanical load required to trigger new bone formation.

Mechanical Loading

Application of force to bones through resistance exercise that stimulates bone growth.

Components of Mechanical Load

Magnitude of load, rate of loading, direction of forces, and volume of loading—all affect bone adaptation.

Progressive Overload

Gradual increase in stress placed on the musculoskeletal system to continue adaptation.

Connective Tissue Adaptations

Structural changes in tendons, ligaments, and fascia to improve strength and load

Tendons

Connect muscle to bone and transmit the force of muscle contraction.

Ligaments

Connect bone to bone and provide joint stability.

Fascia

Sheets of connective tissue surrounding and separating muscles.

Collagen

Primary protein in connective tissues that provides strength and stiffness.

Strain Threshold

The level of mechanical force required to initiate connective tissue adaptation.

High Intensity Loading

Resistance levels that significantly stress tissues, resulting in collagen synthesis and stronger tendons/ligaments.

Low-to-Moderate Intensity Loading

Insufficient mechanical stress to meaningfully change collagen content.

Cartilage

Connective tissue that cushions joints, absorbs shock, and aids in smooth movement.

Synovial Fluid

Lubricating fluid in joints that provides nutrients to cartilage through diffusion.

Diffusion

Process through which nutrients and oxygen move from synovial fluid into cartilage.

Joint Mobility and Health

Movement drives nutrient exchange in cartilage; joint movement = joint health.

Moderate Anaerobic Exercise (for cartilage)

Promotes nutrient flow and cartilage thickness; maintains joint health.

Degenerative Joint Disease

Not caused by anaerobic training—moderate to heavy exercise is safe for cartilage.

Acute Cardiovascular Response

Immediate effects during anaerobic exercise—includes increased HR, stroke volume, BP, and oxygen uptake.

Valsalva Maneuver

Forceful exhalation against a closed airway during lifting that increases intra

Cardiac Output

Volume of blood pumped by the heart per minute; increases during exercise.

Stroke Volume

Amount of blood ejected per heartbeat; increases during anaerobic work.

Oxygen Uptake (VO₂)

Rate at which muscles consume oxygen; increases with exercise intensity.

Chronic Cardiovascular Adaptation

Long-term effects of resistance training—resting heart rate and blood pressure decrease or remain unchanged.

Peripheral Circulation Adaptation

Resistance training enhances vessel function and nutrient delivery to muscles.

Aerobic vs. Anaerobic Compatibility

Excessive aerobic training can hinder strength/power gains if volume or intensity is too high.

Resistance Training and Aerobic Capacity

Heavy resistance work does not reduce aerobic performance.

Performance Improvement — Strength

Strength increases by ~40% in untrained individuals and ~20% in trained individuals with anaerobic programs.

Rate of Force Development (RFD)

Speed at which force can be produced—improves through neural and muscular adaptations.

Power Output

Combination of force and velocity; a key measure improved by anaerobic training.

Adaptation

The body’s structural and functional changes in response to repeated anaerobic training stimuli.

Mechanical Stress

Physical strain applied to muscle and bone that triggers adaptation.

Specificity of Loading

Adaptations occur in the tissues that experience stress from training exercises.

Overload Principle

To stimulate adaptation, the training stimulus must exceed normal levels.

Variation

Changing exercises, loads, or angles to prevent plateau and continually stimulate adaptation.